The Core: All it's cracked up to be
Studies that track the injuries of runners found those who got hurt most were the ones with the weakest cores. That's why strong cores are key if running is your exercise of choice.This just scratches the surface of what I learned Tuesday night at a free seminar aimed at prepping Gainesville marathoners for a 26.2 mile jaunt in February. Three more workshops will follow. Before I attend the final trio, though, I'm trying to process the nuggets of knowledge thrown my way during the hour I spent with a few fitness experts and a room full of practicing runners. Here's a mini rundown on what I learned:
- The core -- made up of the butt, belly, back, and side butt -- is the body's engine block. It's like the hub of a bicycle wheel. If that hub were made of tin foil with strong spokes all around it, it would be crushed. Same goes for the core. It doesn't matter how strong our arms and legs are. If our core is weak, our body cannot endure sports like running.
- We use our abs the entire time we run so endurance is critical. So is control. Since we're never on two legs at one time while running, we need control of the side butt.
- We want relative strength for running. This means we can lift our own body weight. The goal is not to bulk up but to build a strong foundation, or core.
- To improve relative strength and build the core, stick with push-ups, pull-ups, dips, squats, lunges, touch-downs, and planks.
- Commit to core strengthening two-three times per week. Focus on high repetitions and prolonged holds. Don't forget to maintain good form, though. If your form isn't good, the exercise isn't either.
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Reader Comments (Page 1 of 1)
10-12-2007 @ 3:35PM
Tim UF said...
For the uninitiated: Can you expand upon what each of those recommended exercises are? Pushup's and pull-ups are self explanatory, but some of the others some of may not have heard of, much less know how to do properly :)
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10-12-2007 @ 3:51PM
Jacki said...
Yep, I sure can. In fact, I'll write a post all about the exercises. Stay tuned.
Jacki
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